17 Powerful Home Remedies To Get Rid Of Shin Splints

17 Powerful Home Remedies To Get Rid Of Shin SplintsShaheen NaserJanuary 5, 2018

One moment you are jogging, working out, or maybe just exercising. And the next moment, you experience a sharp and unbearable pain shooting up your lower leg. Have you ever faced such a situation that left you wondering what went wrong? Well then, the answer is shin splints. Shin splints is a commonly used term for the pain that occurs in the front part of your lower leg. This condition, though painful, can be treated easily and effectively right at home. Are you looking for a little more information on this condition? Read on to find more about shin splints, the types, causes, symptoms, and some of the best home remedies to treat the condition.

Table Of Contents

What Are Shin Splints?

Shin splints are one of the most common exercise-related problems that cause severe pain in your shin bone – the large bone in your lower leg. Medically known as medial tibial stress syndrome, it is often a result of overworked muscles, tendons, and bone tissues of your shin bone. It is a common occurrence in athletes, but anybody is susceptible to it depending on the level of physical activity they are involved in.

The pain in your shin can also be due to the following reasons:

Stress Fracture

Repeated stress to the shin bone may result in a small fracture. This fracture, which is an overuse injury, is referred to as stress fracture.

Compartment Syndrome

Your lower leg is made of several muscle compartments, which can become inflamed due to overuse or direct impact injury. This condition is usually referred to as compartment syndrome, and it could also be one of the reasons for the pain in your shins.

Shin splints, as you know by now, are the result of overworked and inflamed muscles. Let us now see what the common causes of this condition are.

If you experience any of these symptoms, chances are that you have developed shin splints. But fear not, because the use of some simple ingredients available right in your kitchen can help you get rid of this condition for good. Read on to find some of the best and natural ways to treat shin splints.

Why This Works

4. Massage

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Gently massaging the affected area on your lower leg can help relieve the pain caused by shin splints. For best results, use a warm compress prior to massaging. Warming the muscles will make the massage more effective and relieve the pain and inflammation. Also, it is highly recommended that you get enough rest for at least 4 to 5 days following the injury to speed up your recovery. In addition to this, you can also use a cold compress to decrease the swelling of your legs (5), (6).

5. Ginger Root

You Will Need

What You Have To Do

Place the shredded ginger in a cheesecloth and soak this in a bowl of hot water for a minute.

Apply this ginger compress directly to the affected shin and allow it to work for 15 to 20 minutes.

How Often You Should Do This

Do this multiple times a day (as required).

Why This Works

Ginger is quite popular for its anti-inflammatory properties, which can help reduce the inflammation and swelling caused by shin splints (7). In addition to this, ginger also exhibits analgesic properties, which can give quick and effective relief from the pain (8).

6. Vitamin D

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Vitamin D exhibits some exceptional anti-inflammatory properties. A deficiency in this vitamin can make you susceptible to inflammation and swelling from injuries. Hence, it is recommended that you get the right amount of vitamin D daily. Try to consume foods rich in vitamin D such as tuna, mackerel, oranges, soy, cheese, and eggs. However, if you are planning to take additional supplements for this condition, you can do so after consulting your doctor.

7. Epsom Salt

You Will Need

What You Have To Do

Add Epsom salt to your bath water in a tub or bucket.

Use this water to bathe and relax your muscles.

How Often You Should Do This

Do this at least thrice a week.

Why This Works

Epsom salt, also known as magnesium sulfate, possesses anti-inflammatory properties that can alleviate the pain and inflammation caused by shin splints. It is mainly the magnesium in this salt that imparts the beneficial and analgesic activities to it (9), (10).

8. Pickle Juice

You Will Need

1/3 cup of pickle juice

What You Have To Do

Consume pickle juice before or after any intense exercise or activity.

How Often You Should Do This

Drink this juice once daily.

Why This Works

Pickle juice mainly consists of vinegar, and this makes it rich in potassium. Potassium has been used for years to combat cramps and inflammation of muscles (11), (12). This makes pickle juice one of the best cost-effective treatments for shin splints.

12. Pineapple

You Will Need

What You Have To Do

Blend the pineapples with water.

Alternatively, you can also simply chew on a few pieces of pineapple.

How Often You Should Do This

Do this once daily.

Why This Works

Pineapples have anti-inflammatory properties. This is mainly due to the presence of an enzyme called bromelain in them, which imparts some of the most beneficial properties to pineapples, including their analgesic nature (18), (19), (20). Thus, pineapples are also one of the best and effective ways to treat shin splints and its painful symptoms easily.

What You Have To Do

How Often You Should Do This

Drink this 2 to 3 times daily.

Why This Works

Valerian is widely used for its anti-inflammatory properties. Additionally, this herb also exhibits analgesic and antispasmodic effects, which help the muscles of your shin to relax and reduce the pain (21), (22).

14. Coconut Oil

You Will Need

What You Have To Do

Take some coconut oil and rub it in between your palms.

Gently massage this oil onto the affected area of your leg.

How Often You Should Do This

You can do this multiple times daily.

Why This Works

Coconut oil is a natural pain reliever, thanks to its analgesic properties. It also possesses anti-inflammatory properties, and a combined effect of these activities can help you get rid of shin splints (23).

Why This Works

16. Milk

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You Will Need

1 glass of milk

What You Have To Do

Consume a glass of milk on a daily basis.

How Often You Should Do This

You can do this 1 to 2 times a day.

Why This Works

Milk contains vitamin D that possesses anti-inflammatory properties. This can be used to treat the inflammation and swelling caused by shin splints and also accelerate your recovery (25). Additionally, milk also contains calcium, which is good for maintaining healthy bones (26).

17. Bananas

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You Will Need

1 to 2 bananas

What You Have To Do

Eat a banana or two daily.

How Often You Should Do This

Consume them on a daily basis.

Why This Works

Bananas are a rich source of potassium. Potassium, as discussed before, has anti-inflammatory properties, which can be used to treat the muscle inflammation that occurs as a result of shin splints. In addition to this, bananas also have the potential to increase your energy levels during exercise (27), (28).

Although all these remedies are beneficial in the treatment of shin splints, taking some precautions will aid faster recovery. Following the tips given below, along with the remedies, can help you avoid the recurrence of the condition altogether.

Preventing Shin Splints

Indulge in exercises that can strengthen your legs, ankles, and hips.

Analyze your movements and find out whether any specific movement is causing the development of shin splints.

Practise yoga stretches that involve stretching your hamstrings and calves that can help to lengthen your shin and relieve the pain from shin splints.

Increase your intake of foods rich in vitamins D and K and calcium such as cheese, milk, yoghurt, sardines, mushrooms, and kimchi.

Get enough rest to relieve the pain in your shins before the next exercise or workout session.

Including these preventive tips in your daily regimen can prove to be of great help in combating shin splints. However, if the pain that you experience is intolerable, visit your doctor immediately to check for any serious injuries to your shin. But if you are looking for a quick fix for a minor swelling or pain around your shin, go ahead with the remedies mentioned here and tell us if they worked for you by posting a comment below.

Expert’s Answers For Readers’ Questions

How to treat shin splints during pregnancy?

During pregnancy, shin splints can be treated naturally with the remedies mentioned above. However, pregnant women can also follow the tips mentioned below to get relief:

Elevate your legs as often as you can.

Sleep on your side.

Consume plenty of fluids.

Keep a check on your weight.

Indulge in gentle exercises.

Use a cold compress on the affected area.

How long does it take for shin splints to heal?

The pain that accompanies shin splints usually vanishes in 3 to 4 weeks. Nevertheless, shin splints might take 3 to 6 months to heal completely.